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Gut healing begins with understanding the relationship between diet, digestion and the trillions of microorganisms that live within the gastrointestinal tract. Supporting healthy gut flora through nutritious food, fermented foods, and positive lifestyle changes can help to maintain digestion, nutrient absorption, and a healthy intestinal environment.

Introduction

Gut healing is an important aspect of maintaining good health.  The digestive system does far more than simply process food: the gut microbiome, intestinal barrier, immune system, and nervous system all interact in ways that can influence our wider health and wellbeing.

Poor diet and an unhealthy balance of gut bacteria may contribute to digestive symptoms such as bloating, constipation, abdominal pain, nausea, heartburn or acid reflux, diarrhoea, and excessive flatulence.  Gut health may also be associated with symptoms beyond the digestive system, including fatigue and changes in mood.

Digestive conditions such as Irritable Bowel Syndrome (IBS), Gastroesophageal Reflux Disease (GERD), coeliac disease, gluten intolerance or sensitivity, increased intestinal permeability (sometimes referred to as “leaky gut”), and Crohn’s disease have different causes and should not all be treated in the same way.  Nevertheless, appropriate changes to diet and lifestyle can play an important part in managing many digestive problems and may substantially improve symptoms.

The foundations of the gut microbiome begin very early in life.  Antibiotic exposure, including antibiotic treatment during infancy, can alter the populations of bacteria living in the gut.  The method of birth may also influence the development of an infant’s microbiome, with differences observed between babies born vaginally and those born by Caesarean section.  These differences are complex, however, and do not mean that every child born by Caesarean section, or every child who has received antibiotics, will necessarily have an unhealthy gut.

The gut also has an important relationship with the immune system and with the brain through what is often called the gut-brain axis.  Supporting digestive health can therefore be valuable not only for digestion and the absorption of nutrients, but as one part of supporting general physical and mental wellbeing.

Diet is one of the principal ways in which we can influence the gut microbiome.  A diet containing large amounts of refined sugar, highly processed foods, and excessive alcohol is unlikely to support optimal gut health.  Antibiotics can also disrupt the intestinal microbiome, although they are sometimes medically necessary and should be taken when appropriately prescribed.

Candida is naturally present in and on many healthy people, and its presence does not necessarily mean that there is a harmful overgrowth.  It would therefore be inaccurate to assume that someone who eats refined sugar, drinks alcohol, or has previously taken antibiotics necessarily has Candida overgrowth.

The encouraging point is that the gut microbiome is not fixed.  Diet and lifestyle can influence it, and meaningful improvements in digestive health may be possible through relatively straightforward changes.  Rather than thinking of gut healing as a quick cure, it is more useful to think of it as a process of creating the conditions in which digestion, the intestinal microbiome, and the body as a whole can function as well as possible.

Summary

Drink one cup of good-quality bone broth each day.  Bone broth can also be incorporated into soups, stews and sauces if you prefer not to drink it on its own.

Increase good-quality fats in your diet.  Traditional animal fats such as ghee, lard and goose fat are suitable for frying, baking and roasting.  Coconut oil is another useful cooking fat.

Extra Virgin Olive Oil is particularly good for pouring over salads, vegetables and other foods.  It can also be used for ordinary cooking, although prolonged heating at very high temperatures is best avoided if you want to preserve its flavour and beneficial plant compounds.

Oregano oil is traditionally used as a herbal antimicrobial and has demonstrated antifungal activity against Candida species in laboratory studies.  However, this does not establish that oregano oil supplements will eliminate Candida overgrowth in the human gut.  Concentrated oregano oil can also cause side effects and interact with some medicines, so I do not recommend prescribing a fixed dose or prolonged course without appropriate professional advice.  Olive leaf extract and grapefruit seed extract are also used in natural-health approaches, although the clinical evidence for treating intestinal Candida with these supplements remains limited.

If you suspect that Candida or another imbalance in the gut microbiome is contributing to your symptoms, concentrate first on removing or substantially reducing refined sugar, limiting alcohol and improving the overall quality of your diet.  This provides a more sustainable foundation for gut health than repeatedly undertaking short “cleanses”.

Fermented foods can be particularly valuable when rebuilding the gut microbiome.  Introduce foods such as live yoghurt, kefir, traditionally fermented sauerkraut and other fermented vegetables gradually and regularly, according to your individual tolerance.

Probiotic supplements such as Bio-Kult can also be useful in some circumstances, but they should complement rather than replace a varied diet containing fermented and fibre-rich foods.  Different probiotic strains have different effects, and a probiotic that is helpful for one person may not necessarily be appropriate for another.

Margarine – instead of margarine, choose minimally processed fats such as grass-fed butter, or a spread made with coconut, linseed or flaxseed oil.  If choosing a product containing palm oil, look for sustainably sourced palm oil.  I use raw grass-fed butter such as Isigny Sainte-Mère Unpasteurised Salted Butter.

Vegetable oils – instead of highly refined vegetable oils such as sunflower or rapeseed (canola) oil, choose less processed cooking fats appropriate for the cooking temperature.  I use goose fat for roasting and coconut oil for frying.  Traditional animal fats such as lard and beef dripping can also be used for cooking.

Refined carbohydrates such as white rice, chips, white wheat pasta, baked goods made from white flour, and supermarket white bread are all high on the glycaemic index, which means that they convert to sugar quickly in the body, spiking insulin and taking us on a rollercoaster of mood swings.  They are also nutritionally deficient.

Oats, unless they are sprouted or soaked and then the soaking water discarded, are high in phytates, which can contribute to mineral deficiencies.  “In populations where cereal grains provide a major source of calories, rickets and osteoporosis are common.” Weston A. Price Foundation: https://www.westonaprice.org/health-topics/vegetarianism-and-plant-foods/living-with-phytic-acid Buy sprouted rice and oats.  Ocado sells Minvita Sprouted GABA Rice, which I cook in bone broth, and Rude Health Sprouted Porridge Oats.

Skimmed milk – use raw/unpasteurised, organic, grass-fed, full-fat milk.  Real milk – full-fat, unprocessed milk from pasture-fed cows – contains nutrients including the fat-soluble vitamins A and D, calcium, vitamin B6, vitamin B12 and CLA (conjugated linoleic acid, a fatty acid naturally occurring in grass-fed beef and milk).  Real milk is a source of complete protein and contains enzymes. Raw milk contains bacteria, and culturing milk to produce foods such as kefir changes its microbial and fermentation profile.  I use Gazegill Organics for a monthly delivery of raw milk, which I freeze and use to make kefir. Gazegill Organics: https://www.gazegillorganics.co.uk

Refined salt – substitute Himalayan pink salt, Celtic sea salt or another whole mineral salt containing naturally occurring trace minerals.

Nutrition

There is little point in spending money on therapies or supplements without first addressing the lifestyle and dietary choices that may be contributing to poor nutrition.  Begin by eating three balanced meals a day, including a good source of protein with every meal.

Reduce or eliminate refined sugar, highly processed foods, refined carbohydrates and excessive alcohol.  Depending upon your individual needs, it may also be appropriate to reduce caffeine and reconsider foods containing gluten.  Rather than automatically excluding entire food groups, concentrate on replacing nutritionally poor foods with good-quality, nutrient-dense alternatives.

Refined sugar provides energy but very few essential nutrients.  Diets containing large quantities of added sugar can displace more nutritious foods and contribute to fluctuations in blood glucose.  Maintaining adequate levels of minerals such as calcium, chromium, magnesium and zinc is important for normal bodily function, but it is misleading to describe sugar as literally stripping these minerals from the body’s reserves.

Coffee and other caffeinated drinks can affect the absorption of certain nutrients.  Coffee consumed with a meal, for example, can reduce the absorption of non-haem iron from plant foods.  Caffeine can also temporarily increase cortisol levels, although the effect varies according to the amount consumed and an individual’s habitual caffeine intake.

Refined carbohydrates, including cakes, biscuits, supermarket white bread and other foods made principally from refined white flour, tend to contain less fibre and fewer naturally occurring micronutrients than their whole-food equivalents.  They can also produce a relatively rapid rise in blood glucose.  Replacing them with nutrient-dense whole foods can therefore improve the overall quality of the diet.

The traditional-food approach advocated by the Weston A. Price Foundation provides further information about the preparation and consumption of grains: http://www.westonaprice.org/health-topics/be-kind-to-your-grains-and-your-grains-will-be-kind-to-you/

Alcohol can adversely affect the gastrointestinal tract, particularly when consumed regularly or in substantial quantities.  Heavy alcohol consumption can damage the intestinal barrier, alter the gut microbiome and interfere with the digestion, absorption and metabolism of important nutrients, including several B vitamins.

Monosodium glutamate (MSG) is a food additive containing the sodium salt of glutamic acid.  Although glutamate acts as a neurotransmitter within the nervous system, the claim that MSG consumed in normal amounts is an extremely dangerous neurotoxin that shrivels and kills human brain cells is not supported by good clinical evidence.  Some people report symptoms after consuming foods containing large quantities of MSG and may prefer to avoid it, but this should be distinguished from claims that ordinary dietary exposure causes brain damage, ADHD or neurological disease.

A traditional, nutrient-dense diet can provide an alternative to one dominated by highly processed foods.  The dietary principles promoted by the Weston A. Price Foundation emphasise traditionally prepared foods, good-quality sources of protein and fat, fermented foods and the appropriate preparation of grains.  Sally Fallon’s Nourishing Traditions provides a detailed introduction to this approach.

Traditional cooking fats such as ghee, lard and goose fat can be used for frying and roasting, while coconut oil is another option.  Rather than attempting to eliminate omega-6 fatty acids, which are essential nutrients, the aim should be to obtain an appropriate balance of fats while ensuring an adequate intake of omega-3 fatty acids from suitable foods.

Extra Virgin Olive Oil is particularly valuable for salad dressings and for pouring over vegetables and other foods.  Contrary to a common misconception, however, it does not need to be restricted to cold foods.  Extra Virgin Olive Oil can also be used for ordinary cooking, although prolonged exposure to very high temperatures can reduce some of its beneficial plant compounds.

Further Reading

Nourishing Traditions by Sally Fallon more information at https://www.westonaprice.org/.

Gut & Psychology Syndrome by Natasha Campbell-McBride: http://www.doctor-natasha.com or http://www.gaps.me

Shamanic Healing

From a shamanic perspective, physical and emotional difficulties may have a spiritual aspect that also needs to be addressed as part of the healing process.  The gut is sometimes described as our “second brain” because of the extensive network of nerves within the digestive system and its two-way communication with the brain.  We also commonly associate the gut with intuition through expressions such as “gut feeling”.  Within chakra traditions, the abdominal region is associated particularly with the Sacral and Solar Plexus chakras.

The Sacral chakra is located in the lower abdomen and is traditionally associated with our emotions, relationships, creativity and our ability to relate to the emotions of others.  From an energetic perspective, difficult or emotionally volatile relationships may contribute to a sense of imbalance or blockage in this area.

The Solar Plexus chakra is located in the upper abdomen and is traditionally associated with personal power, confidence, self-worth and our sense of control over our lives.  Physical sensations such as “butterflies” or a “pit in the stomach” illustrate the close relationship between our emotional state and sensations experienced in this part of the body.

Shamanic healing can work with these energetic and spiritual aspects by identifying and releasing blocks and exploring the agreements, beliefs or patterns that may be holding them in place.  Releasing agreements that no longer serve us can create space for new energy and more supportive agreements, helping us to move forward with greater confidence, balance and a stronger sense of our own potential.

Recipes

Fermented Vegetables

Chicken Bone Broth

Raw Milk Kefir

Making traditional kefir from kefir grains is a cost-effective way of producing your own fermented probiotic drink rather than relying solely on probiotic capsules.  With proper care, kefir grains can be reused repeatedly and will usually multiply over time, allowing you to pass spare grains on to other people.

I make kefir continuously, fermenting a small quantity each day using raw milk.  Raw milk retains naturally occurring enzymes and microorganisms that are altered or destroyed by pasteurisation, although it is important to recognise that unpasteurised milk can also contain harmful bacteria and therefore carries a greater food-safety risk than pasteurised milk.  I buy my raw milk online each month from Gazegill Organics and freeze it until required.

Milk kefir grains can also be used with coconut milk, although they may become less active when maintained exclusively in a non-dairy medium.  Periodically returning the grains to dairy milk can help to maintain them.

Kefir can be fermented in a clean Kilner jar with the lid removed and the opening covered with a clean piece of closely woven fabric secured with a rubber band.  This keeps dust and debris out while allowing gases produced during fermentation to escape.  Once the kefir has fermented to your preferred taste and consistency, strain out the grains and use them to begin the next batch.

1 tablespoon kefir grains per 250 ml milk
2 glass jars
Muslin or a clean piece of closely woven fabric
Rubber band
Plastic mesh strainer
Spoon

Place the kefir grains and milk in a clean glass jar.  An approximate ratio is one tablespoon of kefir grains to 250 ml of milk, although fermentation times will vary according to the quantity and activity of the grains, the temperature of the room and the type of milk used.

Cover the jar with a circle of clean muslin or fabric secured with a rubber band and leave it at room temperature, away from direct sunlight, for approximately 24–48 hours.  In a warm room of around 20°C or above, fermentation will generally be faster.  Rather than relying solely on the grains rising to the top, look for the milk beginning to thicken and develop the characteristic pleasantly sour aroma of kefir.

Place a plastic mesh strainer over a large jug or clean container and pour the fermented kefir through it to separate the liquid from the grains.  Gently stir the mixture if necessary to help the kefir pass through the strainer.

Traditional advice often recommends avoiding reactive metals when handling kefir grains.  Brief contact with a clean stainless-steel utensil or strainer, however, will not normally harm the grains.  Avoid prolonged contact with reactive metals such as aluminium or copper.

The strained kefir can be consumed immediately or transferred to a clean container, covered and refrigerated.  Properly fermented kefir should have a pleasantly sour, yoghurt-like flavour and may be slightly effervescent.  If it develops an unpleasant or unusual smell, visible mould, or other signs of contamination, discard it rather than drinking it.

Return the strained kefir grains to a clean jar, add fresh milk and repeat the process.  Wash the jar thoroughly between batches to maintain good hygiene.

If you do not want to make another batch immediately, place the grains in a clean jar with enough fresh milk to cover them, fit the lid and store them in the refrigerator.  Fermentation slows considerably at refrigerator temperatures.  For longer storage, replace the milk periodically to keep the grains nourished.

There is normally no need to rinse kefir grains between batches.  Regular rinsing can disrupt the microorganisms that make up the kefir culture.  If rinsing becomes necessary because the grains have been contaminated, use clean, chlorine-free water.

Raw milk can be used to make kefir, but it carries a greater risk of containing harmful microorganisms than pasteurised milk.  Fermentation should not be assumed to make contaminated raw milk safe, so careful sourcing, refrigeration and hygiene are particularly important when using it.

Fermented foods such as kefir can provide live microorganisms and form part of a diet designed to support a diverse gut microbiome.  Antibiotics can alter the composition of the intestinal microbiome, although they do not literally flush out all gut bacteria.  Diet, including a variety of fibre-rich and fermented foods where tolerated, can help support the microbiome following antibiotic treatment.

Further information on probiotics and gut health: http://articles.mercola.com/sites/articles/archive/2011/09/24/one-of-the-most-important-steps-you-can-take-to-improve-your-health.aspx